idahokettlebells.com Blog

November 30, 2019

IKSC Weekly Link Blast November 30, 2019

IKSC Weekly Link Blast November 30, 2019

Interesting findings on creatine supplementation and depression. Creatine supplementation isn’t necessary for people that eat lots of red meat, but it can be helpful if you avoid red meat for whatever reason.
https://www.ncbi.nlm.nih.gov/pubmed/31450809

This study on levels of choline and fat loss might explain one of the reasons why the Vince Gironda steak and eggs diet prescription works so well.
https://www.ergo-log.com/lose-fat-faster-with-2-g-choline-per-day.html

Good read on how hiking in nature helps us mentally, not that we need that explained too much. Hiking in nature with a good dog is the best.
https://www.collective-evolution.com/2016/04/08/doctors-explain-how-hiking-actually-changes-our-brains/

Here’s an article and a video from about 8 years back on the December Turkish Getup Challenge. For some reason they put a typo in the title when they published it…Still drives me nuts!
http://kettlebellinc.com/magazine/2011/11/3rd-annual-december-turkish-getupswing-challenge/

Video of The Week: More on sleep from the sleep doc.

November 21, 2019

IKSC Weekly Link Blast November 21, 2019

IKSC Weekly Link Blast November 21, 2019

Eat like a predator, not prey. In this case, eat like the conqueror, not the conquered.
https://decentpropaganda.com/what-the-mongols-ate-for-success/

Lats are one of your most important core stabilization muscles. We don’t usually think of them that way, but they are.

https://www.t-nation.com/training/tip-what-all-strong-athletes-have-in-common

Good write up on nutrition documentaries in general here.
https://www.t-nation.com/diet-fat-loss/the-game-changers-exposed

Another good one from T-Nation. I remember when this article first came out, I’d just learned these crawls at a Steve Maxwell workshop and a few days later this showed up. Perfect timing.
https://www.t-nation.com/training/reflexive-strength-and-spider-man

Most of the stuff in Men’s Health is junk, but this article cites two extremely reputable people, Dan John and Prof. Stuart McGill. Not surprisingly, one of our staples, the loaded carry is the topic.
https://www.menshealth.com/fitness/a19548559/best-loaded-carries

Here’s an old post about trying to out-train the dinner table. http://idahokettlebells.com/blog/?m=201101

Video of The Week:
Should tie into what we talked about in our last nutrition class.

November 14, 2019

IKSC Weekly Link Blast November 14, 2019

IKSC Weekly Link Blast November 14, 2019

 

I do a class on inflammatory foods and inflammation now and then, but this article is one of the best I’ve ever read on inflammation as it relates to diet and exercise.

https://www.marksdailyapple.com/definitive-guide-to-inflammation/

 

Before you decided to dive into buckets of sugary junk this Thanksgiving, you might take a look at what was likely on the table at the first Thanksgiving. Thanksgiving lobster and oysters, anyone?

https://www.history.com/topics/thanksgiving/first-thanksgiving-meal

 

This study on L-carnitine might show one of the reasons people see so much success on a pure carnivore diet: They are eating a bunch of red meat, and generally going long stretches without eating. Red meat is rich in L-carnitine.

(Think, Vince Gironda steak and eggs diet: Two meals per day, eight hours apart with nothing but steak and eggs in mass quantities.)

https://www.ergo-log.com/l-carnitine-makes-fasting-easier-more-effective.html

 

More on our trapbar deadlifts. Kettlebell suitcase deadlifts work the same way.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1352/The_Best_Deadlift_Youre_Not_Doing.aspx

 

This would seem to apply to women, as well. Muscle and strength is your friend if you plan to age well.

https://www.medscape.com/viewarticle/921097

 

Video of the Week:

Pavel Tstatsouline is quite a character, but his info on stretching and just about anything to do with strength and conditioning is great. Showing off the hairy chest must be a Russian thing.

November 7, 2019

IKSC Weekly Link Blast November 7th, 2019

IMG_3097

IKSC Weekly Link Blast November 7th, 2019

Thanks to those that showed up for class Monday night. I will be repeating the same class on Tuesday the 12th, at 7:15p.m. for anyone that missed it. I really want to help people keep on track and that is much harder when the days get shorter and social pressure drags people away. Everyone likes to work hard in the gym, but elements of sleep and stress are every bit as important as exercise. That is what this class deals with.

Special Class: Avoiding Holiday Weight Gain

Take some time for yourself. It’s important.
https://www.nytimes.com/2019/10/28/smarter-living/the-benefits-of-being-alone.html

Hard work gives you better posture and always has according to these Egyptian artifacts. Strangely enough, they’ve also found that the grain-based diet of some of the Egyptian royalty caused heart disease, the same way it does for modern humans.
https://gokhalemethod.com/blog/68202

Here’s a good breakdown about The Game Changers movie out. No, I haven’t seen it. I get questions about it now and then. I could address specifics, if anyone has questions.
https://www.marksdailyapple.com/why-game-changers-isnt-worth-my-time-and-sugar-addictions/

Please note, the exercises listed to build bone health are all full-body, compound movements with significant amounts of weight. I would also argue for exercises that emphasize dynamic joint stabilization (like burpees) are a good thing. I’d also suggest that loaded carries are probably the biggest bang for your buck of all.
http://main.poliquingroup.com/Tips/tabid/130/EntryId/2500/Maximize-Bone-Health-Benefits-With-Strength-Training-For-Lower-Fracture-Risk.aspx

Another good article dealing with sleep.
https://www.marksdailyapple.com/keto-insomnia/

Video of the Week:
I’ve shared this before, but it is more important this time of year.

October 31, 2019

IKSC Weekly Link Blast October 31, 2019

IKSC Weekly Link Blast October 31, 2019

 

Don’t forget about the class Monday the 4th at 7p.m. Don’t let the holiday season derail your strength and health goals.

http://idahokettlebells.com/blog/?p=1243

 

Most of these points about hormone optimization apply just as much to women as men.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2801/Forty_Ways_To_Naturally_Boost_Testosterone.aspx

 

I’d say this was a good start, but the truth is ALL cereals are sugar bombs.

https://newfoodeconomy.org/kellogg-sugary-cereal-healthy-label/

 

Here’s an article on gut health and the Auto Immune Protocol, which is a super strict paleo diet. Yes, it works. I’ve heard similar stories from people over the years, even before we had any idea what might be going on ( and we still know very little about the gut biome).

https://www.medscape.com/viewarticle/920393

 

Videos Of The Week:

October 24, 2019

IKSC Weekly Link Blast: October 24, 2019

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IKSC Weekly Link Blast: October 24, 2019

Some interesting stuff about salt loading here and your higher need for protein if lowering the carbs.
https://suppversity.blogspot.com/2019/10/training-lowcarb-requires-012gkg-extra.html

Every one of us can get caught in one or more of these patterns.
https://www.t-nation.com/opinion/the-7-people-who-never-get-results

This article is a good springboard for many topics surrounding various governments’ control of food supply.
https://www.zerohedge.com/geopolitical/why-elitist-establishment-so-obsessed-meat

Don’t forget about our class on Monday the 4th. It is designed to help the gains keep going during the winter months. Here’s a link that non-members can use to sign up.
http://idahokettlebells.com/blog/?p=1243

Video of The Week:

October 21, 2019

Special Class: Avoiding Holiday Weight Gain

Special Class: Avoiding Holiday Weight Gain

Tuesday November 12th at 7:15 p.m.

 

The weeks between Thanksgiving and New Year’s Day can be a nutritional and emotional disaster. It doesn’t have to be this way.
This class will focus on keeping weight gain in-check by looking at all the factors that cause unwanted flab to accumulate during this time of year.

You will leave with tools to help you make the best food and health choices during this holiday season.

No cost to IKSC members.
$15 drop-in fee for non-members.

Non-members can sign up here:




October 17, 2019

IKSC Weekly Link Blast: October 17, 2019

Yep, it's fall.

Yep, it’s fall.

IKSC Weekly Link Blast: October 17, 2019

Mark your calendars! The next nutrition class is Monday November 4th at 7p.m. This will cover strategies to avoid holiday weight gain. It has to do with more than what you eat.

 

Good reminder on these nutrition facts. Not much you haven’t heard from me before.

https://www.t-nation.com/diet-fat-loss/5-fat-loss-myths-you-still-believe

 

One again, exercise itself is not going to be the major deciding factor in body composition.

https://www.ergo-log.com/meta-study-compares-interval-training-with-traditional-endurance-training.html

 

I don’t have much luck kicking my mangy mutts off the bed anyway, so I’m all about the confirmation bias here:

https://iheartdogs.com/5-reasons-science-says-your-dog-should-sleep-in-your-bed/

 

This is exactly what we use at IKSC to do large amounts of quality movements. He explains it a little differently than I would, but the point is that you pace sets and reps so you get quality work done. It is about building work capacity. He calls it “old-man strength.” I call it farm kid strong.

https://www.t-nation.com/training/how-to-train-to-be-unstoppable

 

L-theanine: I’ve actually been using a ZMA product from Vitamin Shoppe that contains it for quite a while now. I do think it helps with sleep above just the ZMA itself.

https://www.ergo-log.com/l-theanine-complete-stress-buster.html

 

Video of The Week: You hear lots of anti-meat propaganda these days. Understand that most of the new push is coinciding with large processed food companies pushing fake meat. Follow the money. It takes a little knowledge of physiology, a little knowledge of ecosystems, and a grown-up look at things like greenhouse gases to understand the whole picture. Diana Rodgers does an amazing job of explaining this.

 

 

 

 

 

October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

IKSC Weekly Link Blast: October 3, 2019

Couple dudes throwing down some getups.

Couple Texas hombres throwing down some getups.

 

Some of you have heard bits and pieces of this story from me over the years. Looks like Robb Wolf posted a good synopsis of the way our food system and nutritional guidelines got so incredibly screwed up.

https://robbwolf.com/2019/09/17/a-brief-history-of-nutrition-in-the-west/

 

Eggs and meat are good for brain health.

https://www.ergo-log.com/phosphatidylcholine-a-choline-analog-in-eggs-and-meat-protects-against-dementia.html

 

You hear me discredit “cardio” in the traditional sense a lot. Mostly because what qualifies as such in the general fitness world is not low-level enough to really be good at training an aerobic base, and not truly lung-burning hard enough to benefit the upper end.

What usually qualifies as cardio in mainstream fitness realm is what is known in the sports strength and conditioning world as “the junk zone.” This is what you see in popular chain fitness franchises like F45, Orange Theory, or one of the various cycling classes. This is the zone that the perceived effort is medium-hard, makes you breath pretty hard, and sweat a bunch. This is where the uninformed usually say they’re “getting in a good workout,” but really all they’re accomplishing is burning some sugar, stimulating stress hormone, and training weak movement patterns.

In short, cardio should either be as strong and fast as you can do it for less than a minute, or easy enough you could do it all day if you had to. But, the reality is that it is important, even if you hate it.

https://www.t-nation.com/training/tip-sorry-you-do-need-some-cardio

 

Nothing good comes from high blood sugar and poor insulin-sensitivity. This is why literally every piece of nutrition advice I give is designed to enhance insulin-sensitivity. If you are insulin-resistant, every aspect of your performance is compromised.

“Insulin clearance is associated with physical fitness and metabolic health. Aging is associated with reduced metabolic clearance of insulin and hyperinsulinemia, reduced glucose effectiveness, and an increase in metabolic diseases…”

https://academic.oup.com/jes/article/3/9/1727/5537533?

 

Meat is good for you. Eat it. Many of the studies that have suggested otherwise do not actually stand up to any kind of scrutiny. It has been a mantra for years, but when you really break it down, evidence to support health hazards associated with eating meat is so weak as to not even be taken seriously…and the methods used to gather that evidence are suspect at best.

https://annals.org/aim/fullarticle/2752328/unprocessed-red-meat-processed-meat-consumption-dietary-guideline-recommendations-from

 

Video of The Week:

 

 

September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

IKSC Weekly Link Blast: September 26, 2019

 

Get out into the mountains this fall! This photo is of the S. Fork of Salmon River, about 12 miles north of Warm Lake.

IMG_2953

Don’t forget about the special class at 7p.m. next Monday from Jenn’s Primal Health. The class will focus on how to make new habits stick: Read about it and sign up here. Cost: $10

https://jensprimalhealth.com/event/how-to-make-new-habits-last/

 

Looks like what we do with the rower is catching on. I am toying with the idea of offering some class times that heavily emphasize the rower as a conditioning tool:

https://www.outsideonline.com/2376871/indoor-rowing-fitness-classes

 

Get your vitamin D!

https://examine.com/supplements/vitamin-d/

 

Good article on kettlebell training here.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2617/Getting_in_Shape_with_Kettlebells.aspx

 

I go off and on with this. Nutrition strategy. The problem is it is really easy to cheat on and get away with it.

https://www.marksdailyapple.com/the-carnivore-diet-pros-cons-and-suggestions/

 

More on magnesium.

https://www.ergo-log.com/magnesiumtestosterone.html

 

Video of The Week:

 

 

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